AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
done
+
Row 250m @ <1:40/500m pace, rest 45 sec
1:38.3 avg pace
into
5 rounds for time @ open effort
10 toes to bar
12 1-arm alternating DB hang split snatch @ 50lbs
14 row cals
9:30
Row pace the first round was bt 1300-1400, but knew this might have been a little hot, was too slow getting into the rower in this round and I feel I tightened that up every other round. I was pretty happy with this piece as transitions were crisp, the only thing I could’ve done was held a higher pace on rower the whole time, except for rounds 1 & 5, was around 1100+. I did start to control my pace on db split snatch by taking a quick breath with db overhead, this for the most part helped control my anxiety from stressing about moving too fast and losing control
(rest to full recovery)
Row 250m @ 1:40/500m pace, rest 45 sec
1:39 avg pace
into
5 rounds for time @ open effort
10 burpees to 6in touch
12 1-arm DB hang clean and jerk @ 50lbs (6/side before switching)
14 wallballs
12:13
Burpee pace was too slow, tried to attack it but slowed down incrementally over the course of the 5 rounds, except for the last round. The transitions got slower as well. On the first round I tried to take a little break before I picked up the wall ball becuase I felt I was at a pace I would have a hard time sustaining. 12 hang c&j was the perfect number, I didn’t want to pick it up but it is so few reps that I grabbed it before I was ready except for rounds 3&4.
+ (rest to recovery)
AB 10sec sprint, 1:50 slow spin x 3
First round – 1000+ watts, 2nd topped out @ 984, and 3rd 1071.
+
Cossack squat flow x 3/side
Banded bird dogs with neutral spine x 6/side
Single leg hip thrusts from shoulders elevated x 8/side
3 sets, rest as needed